CROSSFIT
Skill work: (10 min)
Beat Swing
Hanging Leg Lever
Strict Toes to Bar
5 rounds for time:
400m Run
20 Push-up
10 Toes to Bar
____________________________
COMPETITOR
Tall Jerk (movement drill)
3-3-3-3-3
Push Jerk
60% 4×5
Bench Press
50% 3×8
55% 2×8
60% 1×8
AMRAP 15:00
30′ HS Walk
30 Wall Ball 20/14
30 Hand Release Push-up
___________________________
WEIGHTLIFTING
At a moderate load: (movement drill)
Tall Jerk 4×4
Pause Jerk (:02 in split)
70% 2×3
75% 3×2
Power Clean
70% 4×3
Close Bench Press
8(L) 8(M) 8(MH) 8(MH)
Strict Press
8(L) 8(M) 8(MH) 8(MH)
Dumbbell Lateral Raise
3×12 (M)
Triceps Extension
3×12 (M)
_____________________________
POWERBUILDING
Cycle 3/ Week 1
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
70% 1×5
Super Squat
6(M) 6(MH) 6(H)
Leg Press
8(M) 8(MH) 8(H)
Hip Thrust
10(M) 10(MH) 10(H)
Standing Calf Raise
20(L) 15(M) 10(H) 30(M)
Russian Twist
2×15 (M)
“Science is the knowledge of consequences, and dependence of one fact upon another.”
~Thomas Hobbes
